2023-11-08 Men's Fitness Guide

GUIDE
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ISSUE 25
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BUILD
A BIG
CHEST by Joe Warner
Art Editor Fanni Williams

Chief Sub Editor Jo Williams
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BUILD
A BIG
CHEST
INTRODUCTION
About the guide 05
Session breakdown 08
Know your muscles 10
Chest in detail 12
How muscles grow 16
Workout structure 18
Workout variables 20
Glossary 24
FOURWEEK PROGRAMME
Weeks 1-2
Introduction 26
Workout tables 30
Exercises 34
Weeks 3-4
Introduction 46
Workout tables 50
Exercises 54
INTRODUCTION BUILD A BIG CHEST
ABOUT
THE GUIDE
Build a broader, stronger chest in just four weeks
I
f you would like to be the proud SERIES GAIN
owner of impressive pecs in just If, once you’ve built a bigger
four weeks, this is the guide for chest, you’d like to concentrate
you. It contains a workout programme on improving your arms or
designed to rapidly improve the size and perfecting your six-pack, the first
strength of your chest, while also building two parts of this series, Build Big
bigger and stronger arms, shoulders, Arms and Build Rock-Hard Abs,
back and legs, and burning fat to reveal can be bought online at
the results of all your hard work. shop.kelsey.co.uk
Training your back will make your chest
stronger, training your arms and shoulders Joe Warner
will result in a desirable V-shape torso, Guide Editor
and training your legs releases growth
hormone, which promotes the building
of new lean muscle mass and instructs
your body to burn fat. So not only will you
have a solid chest after just four weeks,
but you’ll have new lean muscle mass
everywhere else, too.
ABOUT THE AUTHOR

Joe Warner is a model of the September
journalist and author 2012 issue of Men’s
specialising in health Fitness magazine. He
and fitness. He’s has also written the
the co-author of 12- Total Training Guide –
Week Body Plan, the which contains every
Amazon best-selling book detailing exercise you’ll ever
the workouts and diet he followed need to build
to transform his physique from an muscle and
out-of-shape journalist into the cover burn fat.
Mens Fitness / 5
BUILD A
BIG CHEST
Here’s how this programme works to help you build
a bigger, stronger chest...
Mens Fitness / 7
INTRODUCTION WORKOUT STRUCTURE
SESSION
BREAKDOWN
In just four weeks you’ll be the proud owner
of a bigger, broader and stronger chest,
as well as wider shoulders, impressive
arms and a solid six-pack. Here’s how
T
he four-week training build new muscle tissue and burn
programme in this fat across your entire body. The
guide, which begins on shoulders moves will create a wide
p26, is divided into two two- frame to showcase your growing
week blocks, or cycles. You’ll chest muscles, while the abs moves
perform three sessions every will build a more defined six-pack
week, each one concentrating to complete your new physique.
on different muscle groups.
Here’s what each one entails.
Activating your
WORKOUT 1 back muscles makes
CHEST AND BACK your body more stable,
The first session each week so you can work your
focuses not only on your chest
but also on your back. Working
chest harder
these two major muscle groups
in the same session will make WORKOUT 3
both stronger. This is because CHEST AND ARMS
activating your back muscles The third session each week targets
makes your body more stable your chest again, as well as your
and secure, so you can work biceps and triceps. Hitting your chest
your chest harder, and vice versa. twice in one week is a great way to
maximise muscle growth, as long
WORKOUT 2 as the moves in the second workout
LEGS, SHOULDERS AND ABS are different from those in the first,
You may want to focus on your in order to target the muscles in new
chest, but you can’t afford to ways. It’s also vital that you leave
ignore your other major muscle enough rest time between sessions
groups. Working your legs is to allow your muscles to recover.
critical to stimulating the release of The arms moves, meanwhile, will
testosterone and growth hormone, add size and strength to build a
both of which instruct your body to more impressive upper body.
8 / BUILD A BIG CHEST

SUPERSET
STRUCTURE
Each workout in this guide
is made up of eight moves
split into four supersets
A
superset is two moves
performed back to back, with
a set amount of rest – from
nothing to 90 seconds – between
the last rep of the first move and
the first rep of the second move.
After that set is completed you rest
again before returning to the first
move and repeating this process.
Only when all the sets of the first
two moves have been completed do
you move on to the second superset
and repeat the process again until all
the sets of all the moves are done.
At this point your workout is over.
Supersets are described using a
number and a letter. 1A is the first move
of the first superset, 1B is the second
move of the first superset and so on.
TEMPO EXPLAINED
Another key component in each workout
is the tempo, or speed, at which each
rep must be performed. It is described
using a four-digit code. The first number
is the speed in seconds of the lowering
part of the lift, such as lowering the
bar to your chest in a bench press. The
second is the pause at the bottom, the
third is the speed at which you lift the
weight back to the start position and the
fourth is the time you hold at the start
position before starting the next rep.
If the tempo for a bench press is
3010, for example, you lower the
weight in three seconds, don’t pause
at the bottom, lift the bar in one
second and don’t pause at the top. X
means you do that part as quickly as
possible while maintaining form.
For more on the elements that
make up each workout, see p18.
Mens Fitness / 9
INTRODUCTION ANATOMY
KNOW YOUR
MUSCLES
There are over 600 muscles in the human
1
3
2
body. These are the major ones you’ll be 4
targeting during your workouts

6 5
7 10
11
8
12 13
9
DELTOIDS ABDOMINALS
1 Medial deltoid 10 Rectus abdominis
14
(middle)
2 Anterior deltoid 11 External obliques
(front)
12 Internal obliques
PECTORALS (beneath the 15
3 Pectoralis major external obliques)
13 Transverse
4 Pectoralis minor abdominis (beneath 16
(beneath the the internal obliques)
pectoralis major)
5 Serratus anterior QUADRICEPS
14 Vastus lateralis 17
BICEPS 15 Rectus femoris

6 Biceps brachii
16 Vastus intermedius
7 Brachialis (beneath the
rectus femoris)
17 Vastus medialis
FOREARMS
8 Brachioradialis
9 Flexor carpi radialis

TRAPS
1 Trapezius
BACK
2 Teres major
3 Rhomboid
(beneath the
1 trapezius)
DELTOIDS
4 5
4 Rotator cuff
(beneath the
2 3 deltoids)
5 Posterior
deltoid (back)
6 7 8
LATS
6 Latissimus dorsi
9
TRICEPS
7 Triceps brachii
10 long head
8 Triceps brachii
lateral head
9 Triceps brachii
11 medial head
LOWER BACK
10 Erector spinae
12
GLUTES
13
11 Gluteus maximus
14
HAMSTRINGS
12 Biceps femoris
13 Semitendinosus
15 14 Semimembranosus
CALVES
15 Gastrocnemius
16 16 Soleus
Mens Fitness / 11
CHEST
Understanding the role of these important
muscles will help you target their growth
G
etting a big, strong chest for pushing objects away from you,
is a primary objective for which is why the bench press is so
many gym-goers, which is popular. It’s a great test of upper-
why the bench press is one of the body strength, but it is important
moves most men perform regularly. to work this significant muscle
The chest muscles consist of group in a variety of ways and
the pectoralis major and minor from multiple angles. By targeting
– known collectively as the pecs the upper, middle and lower parts
– and the serratus anterior. These of the pectorals, you’ll achieve
muscles are primarily responsible maximum muscle strength and size.

Mens Fitness / 13
1 2
1 Pectoralis major 3 Serratus anterior 5 Triceps
2 Pectoralis minor (beneath 4 Anterior deltoid

the pectoralis major) (front)
CHEST IN DETAIL
The chest muscles, in addition to some supporting muscles in the shoulders
and arms, are responsible for all upper-body pressing movements
1 2 5
The pectoralis The thin, The anterior The triceps,
3 4
The pectoralis
major is a thick, minor is a finger-like deltoid – the a three-
fan-shaped thin, triangular serratus front part of headed
muscle that forms the muscle that sits anterior muscles your three muscle on the back of
bulk of the chest. It’s beneath the pectoralis allow the upward shoulder muscles – is your upper arms, also
responsible for the major and draws the rotation of the shoulder also recruited during plays a role in pressing
movement of the shoulder blades down blades, so they’re many pressing motions, mainly when
shoulder joint when and forwards. important when lifting movements powered you straighten your
you’re pushing an object a weight overhead. by the chest muscles. arm at the elbow.
away from you.

Mens Fitness / 15
INTRODUCTION HOW MUSCLES GROW
BIGGER &
STRONGER
The simple science behind adding muscle mass
Y
our body is a clever It’s thought this damage to your
old thing. The process muscle fibres is the reason for
of muscle growth is delayed onset muscle soreness,
essentially your body’s response or DOMS, the symptoms of
to the stress of weight training. which include muscle soreness
It thinks, ‘That was hard. I’d and stiffness in the days after a
better do something about it tough workout. That’s why you
so it’s not as difficult next time.’ should leave at least 48 hours
When you perform resistance between sessions that target the
exercises, microscopic tears same muscle group. If you train
occur in your muscles. Your body those muscles again
responds to this ‘microtrauma’ by before they’ve had
overcompensating: the damaged time to repair and
URS
tissue is repaired and more is rebuild you risk 48 HO inimum
added, making your muscles overtraining, The m f time you
to n
bigger and stronger so the risk of which can result amouneave betwee
l
future damage is minimised. This in reduced gains should ing sessionsme
also means over time you need and injury. train on the sa
g
to increase steadily the weight focusin scle group.
you lift, because your muscles m u
quickly adapt to deal with the
stress to which they’re exposed.
ANATOMY OF A MUSCLE Discover what your muscles are made of
Muscles are made up of 1 TENDON 4 PERIMYSIUM 7 MUSCLE FIBRE

bundles of fibres contained Strong, connective A layer of connective Individual muscle fibres
within protective sheaths tissue that connects tissue that bundles come in two main types:
called fascia, which are then muscle to bone. together between ten type 1 or slow-twitch,
and several hundred which are suited to
themselves bundled together. 2 EPIMYSIUM individual muscle fibres endurance because they
The biggest bundle is the A layer of connective to create fascicles. are slow to fatigue; and
muscle itself. The next biggest tissue that encases type 2 or fast-twitch,
bundles are the fascicles, which the entire muscle. 5 FASCICLE which are quick to
contain the long, single-celled A bundle of individual fatigue and are therefore
muscle fibres. Muscle fibres 3 ENDOMYSIUM muscle fibres. better suited to fast,
Connective tissue that explosive movements.
are then divided into myofibrils, covers the muscle 6 MYOFILAMENTS
which are divided again into fibres and also contains Smallest fibre bundles, 8 BLOOD VESSEL
bundles of myofilaments, made capillaries (tiny blood made up of sarcomeres, Part of the body’s
up from chains of sarcomeres. vessels) and nerves. the basic unit of a muscle. circulatory system, blood

There are several key stages in the process that breaks
down muscle fibres before they can be rebuilt stronger
WARMUP UNDER TENSION INITIAL SPARK

As your heart rate At the start of a rep, your As you lift a weight, your central nervous system
increases, blood is muscles are under tension relays this to the nerves in the sheaths around the
pumped into your and stretched. As a result muscle fibres, telling the fibres to contract. If you
muscles, warming them more blood is pumped do the exercise correctly your muscles will activate
up and allowing them to into the protective sheaths in a particular sequence, which your nervous
extend fully. The blood of the muscle fibres, system adapts to. As you repeat the workout, your
also supplies the muscle supplying even more nerves get more efficient, allowing you to do more.
fibres with oxygen. oxygen and nutrients. This is the first adaptation caused by weightlifting.
FEEL THE BURN CHEMICAL REACTION

Once the glycogen stores in your cells have been Adenosine triphosphate (ATP) is the immediate
depleted and lactic acid starts to builds up the muscle energy source for these muscle contractions. It is
can’t work efficiently, so you have to rest. As you broken down within the body’s cells to release energy.
do so, aerobic (oxygen-based) muscle respiration The cells’ creatine, phosphate and glycogen reserves
occurs, processing the lactic acid back into glycogen are also converted into ATP. This process creates lactic
and giving you an energy source for the next set. acid as a by-product.
SUCCESSFUL FAILURE REPAIR AND GROWTH

As you reach failure on the last set of a given Your muscles start to grow during the post-workout repair process. Your
exercise, your fast-twitch muscle fibres body fixes the microtears by adding the amino acids actin and myosin to
are completely fatigued. Microscopic tears the myofilaments, which also causes them to grow. Your muscles adapt
(‘microtears’) occur in the myofilaments, to store more glycogen too, so there’s more energy for the next workout.
the smallest fibre bundles in your muscles. This also has the happy side effect of making the muscles slightly bigger.
vessels come in three

types: arteries, which 2 3 4 6
are responsible for
transporting oxygenated
blood away from the
heart to the organs 8
5
and tissues; capillaries,
which enable the
exchange of nutrients 7
and waste products 1
between the blood
and the tissues; and
veins, which transport
deoxygenated blood
from the capillaries
back to the heart.
Mens Fitness / 17
INTRODUCTION WORKOUT STRUCTURE
THE
WORKOUTS
Here is how you will build an
impressive chest in just four weeks
T
he aim of this four-week training plan is simple:
to build size and strength in your chest muscles,
while also adding lean muscle to the rest of
your body and burning away unwanted body fat.
The four weeks are divided into two two-week cycles.
You’ll perform three sessions each week, six in each
fortnightly cycle and a total of 12 sessions over one month.
Although the exercises, sets, reps, tempo and rest periods
will change regularly throughout the programme to keep your
muscles growing and belly shrinking, there’s one fundamental
principle behind this training method that remains the same
throughout. Every one of the workouts is made up of eight
different exercises paired into four supersets. A superset is two
moves performed back to back with little or no rest between the
last rep of the first move and the first rep of the second move.
Supersets are very effective at building muscle because
you target a specific muscle or muscle group and make it
work really hard. They’re also great for fat loss because
of the short rest between exercises. In short, you get the
muscle-building benefits of intensive weightlifting and
the fat-burning benefits of high-intensity training.
EVERYTHING ELSE YOU NEED TO KNOW ABOUT THIS PROGRAMME
Q How often will

I need to train?
Q I thought this was
a chest training
in this guide also target other major
muscle groups, including your legs,
For this programme you’ll do guide. Why are there legs, shoulders and back. Training your
three sessions a week every shoulders and back moves chest and not your back is the fastest
week for a total of four weeks. in the programme? route to muscular imbalances and
You need to leave at least one This programme focuses on injury, while a strong back will make
day between sessions to allow building an impressive chest, but your chest strong too. Your shoulders
your body to recover, so a good working a single muscle group need to be strong as they’re involved
method is to work out on Monday, at the expense of all the others in many key moves that target the
Wednesday and Friday each is one of the surest ways to chest, while working your legs – your
week, giving you the weekend never getting bigger, stronger or biggest muscles – releases muscle-
to recover for the next week. leaner. That’s why the workouts building and fat-burning hormones.

DECODING THE WORKOUTS
Each workout in this programme is shown in table form. Here’s
how to read the tables to ensure you perform each session correctly
WORKOUT NUMBER SETS REPS

The exercises in each The number of sets The number of times you perform
workout remain the same you perform of each an exercise in each set. In the first
in each two-week cycle. That move. In the first week week of each cycle you’ll do a higher
is the right amount of time of each cycle you’ll number of reps per set; in the second
to stimulate your muscles do three sets; in the week the number of reps decreases
without them becoming too second week this but because you do an extra set
comfortable. increases to four. you perform more reps in total.
TEMPO REST
The speed of the lift. If you want to see the best results, it’s vital The amount of time
you stick to the right tempo. The first number is the speed in you should take
seconds of the lowering portion of a lift, such as lowering the bar between each part of
to your chest in a bench press. The second is the pause at the the superset before
bottom, the third is the speed of lifting the weight and the fourth moving on to the
is the pause between reps. An X means you should do that part of next superset.
the move as quickly as possible while maintaining perfect form.
Q What weight should I

use for the exercises?
Pick a weight with which you
struggle to complete the final
couple of reps of the last set of
each exercise. That is likely to
mean you need to use a weight
that’s at least 70% of your one-rep
maximum – or the total weight
you can lift only once with perfect master the form first. That will
form. If you’re unsure which allow you to progress and increase
weight to select, start light and the weight more effectively.
Mens Fitness / 19
INTRODUCTION WORKOUT VARIABLES
IT’S ALL
ELEMENTARY
Many elements come together to form a workout. Here
we give you an overview of what they are and how they
change as a training programme progresses
B
efore you start this training changing the angle at which the muscle
programme, it’s important to is used or the equipment involved.
understand the key elements The reason for these changes is that if
that make up every workout in this guide. you only ever perform the same exercises
Knowing what each one means not only in the same order at every session, your
gives you a better idea of what you’re muscles will soon adapt to the pattern
trying to achieve, it also allows you to and will no longer have an incentive to
make adjustments to future programmes get bigger or stronger. New variations
so you can always make progress. of exercises provide the stimulus for
Every workout is comprised of six increased muscle strength and size.
different elements, or variables.
SETS AND REPS
Exercise selection The move you choose The other main variable is the number
to perform in any given workout. of sets and reps you perform in the
Reps The number of times you perform first week of each two-week cycle
that move without stopping for rest. compared with the second week.
Sets The number of times you perform In the first week you’ll perform three
a certain number of reps of a move. sets of each exercise. In the second you’ll
perform four, but each set will have fewer
Weight The amount of resistance you lift reps. This means you’ll lift a higher total
for each set.
volume in the second week, resulting
Tempo The speed at which you perform in a greater stimulus for growth.
each rep. You may also be able to increase the
Rest The amount of time you rest weights you lift in the second week if
between sets and between exercises. you feel strong enough, but it’s more
important to stick to the correct sets,
EXERCISE SELECTION reps, tempo and rest, so don’t worry if
In this guide, the variable that changes most you don’t increase the resistance.
between each fortnightly cycle is exercise
selection. Each two-week programme WEIGHT
contains workouts made up of new moves It’s always tempting to try to lift the
that target the same muscle groups as heaviest weight you can for any given
the previous fortnight’s programme but exercise. That’s fine if you’re attempting
in a slightly new way, whether that’s by a new one-rep max, but for this training

If you perform the
same exercises in every
session, your muscles
will no longer have an
incentive to grow
Mens Fitness / 21
INTRODUCTION WORKOUT VARIABLES
If you can’t finish

the first or second set,
the weight you’ve
chosen is too heavy

programme that isn’t the best approach The first number, 2, is the time in
to take if you want guaranteed results. seconds you take to lower the bar
to your chest from the start position.
For every exercise in every workout you
need to select a weight that allows you The second, 0, is the time in seconds
to complete all the reps of all the sets at you pause at the bottom of the move.
the prescribed tempo and with the rest The third, 1, is the time in seconds you take
required. If you fall one or two reps short to lift the bar back to the start position.
in your final set, don’t worry: that means The fourth, 0, is the time in seconds
your muscles have reached failure, which is you pause at the top of the move
important in forcing your muscles to grow. before starting the next rep.
However, if you can’t finish the
first or second set, the weight is too If an ‘X’ appears in the place of one or
heavy and you need to reduce it. all of the numbers it means you should
It may feel counterproductive to lift lighter perform that move, or that part of it,
weights than you’re used to, but you need in a fast but controlled fashion.
to remember that lifting heavy weights
quickly isn’t as important as subjecting your REST
muscles to the right amount of time under If you thought the length of time you rest
tension for them to grow. That’s why tempo between sets or different moves wasn’t
is such an important element in this plan. significant, it’s time to think again.
When you lift a weight you do so to push
TEMPO your muscles out of their comfort zone,
This is the most often neglected or ignored because that stress makes them grow back
training variable, but one you can’t afford to bigger. But there’s only so much work they
ignore if you want to add serious muscle. can perform before their energy stores
Tempo is the speed at which you lift and become depleted, hampering their ability to
lower the weight in each rep. The slower the perform additional reps with good form. By
tempo, the longer your muscles are exposed resting for a specified period you give your
to the stress of managing the weight. This muscles just enough time to replenish their
is called ‘time under tension’. Research has cells with fuel so they can start lifting again.
shown that your muscles need to be under This training programme is designed to work
tension for between 40 and 70 seconds per your muscles hard and do as much damage as
set to elicit a muscle-building response. possible so they grow back bigger. That’s why
While lifting a very heavy weight quickly the rest breaks between sets are relatively
will make you stronger, your muscles are short, with some exercises having no rest
not exposed to enough time under tension between the end of one set and the start of the
to cause damage to the fibres that make next. This approach makes the muscles work
up your muscles. The more damage you even harder, and not giving them enough time
can do to your muscles during a session, to recover completely means other muscle
the bigger and stronger they will grow. fibres are recruited to help out – and the greater
That’s why sticking to the tempo is of the number of fibres you can stimulate, the
paramount importance to your success. greater and more rapid the results.
Most of the moves in this guide have So don’t forget to follow the rest periods
a four-digit tempo code. Here’s what the just as closely as you do the exercises, sets,
code means, using the example of a set reps and tempo to give yourself the best
of bench presses at a 2010 tempo: chance of building a brand new body.
Mens Fitness / 23
INTRODUCTION TERMINOLOGY
THE GLOSSARY
Simple explanations of some of the most common workout terms
++++ A ++++ almost every exercise, typically
by holding one in each hand.
++++ I ++++
ANABOLIC ISOLATION LIFT
The metabolic phase during
which nutrients from your ++++ E ++++ A move that involves movement
in only one joint. Examples include
diet, specifically protein, are the biceps curl (movement at
synthesised by your body and EZBAR the elbow joint only) and leg
turned into new muscle tissue. A type of barbell with a series of extension (movement at the
kinks in the middle of the bar. It is knee joint only). These exercises
ATROPHY designed to put less pressure on are ideally placed at the end of a
Muscle atrophy is the wasting the wrists and elbows when lifting. workout, when you can work the
away of muscle tissue leading target muscle group to fatigue.
to a decrease in muscle mass,
typically due to inactivity. ++++ F ++++ ++++ K ++++
++++ C ++++ FORM
The technique used when KETTLEBELL
performing an exercise. Cast-iron balls of different
CATABOLIC weights, originating from Russia.
The metabolic phase when muscle FREE WEIGHTS They have a handle on the top
tissue is broken down and used as Any type of weight training so you can grip them with one
energy – the opposite of anabolic. equipment used to increase muscle or two hands. They are used
size and strength. Most common to add resistance to natural
COMPOUND LIFT examples include barbells, movements, such as swings.
An exercise that involves dumbbells and kettlebells.
H ++++ ++++ M ++++

movement in two or more joints.
Examples include the squat (hip
and knee joints) and shoulder ++++
press (shoulder and elbow MUSCLE PUMP
joints). These lifts should form HYPERTROPHY When your muscles become
the basis of all programmes Greek for ‘excess nourishment’, engorged with blood after you
where increased muscle size hypertrophy is an increase in the have repeatedly shortened
and strength are the objectives volume of a muscle (or organ) and lengthened a muscle.
because they recruit more of the caused by the enlargement of its Typically this occurs after a
muscle fibres responsible for the cells. It occurs by sarcoplasmic
development of these attributes. hypertrophy, which focuses
on increasing size; myofibrillar
++++ D ++++ hypertrophy, which focuses on

increasing strength; or a
combination of the two
DUMBBELL .
One of the best known types of
free weight, dumbbells can be
used to add extra resistance to

weight training session but REST INTERVAL
sometimes it can be achieved The time you take between
simply by flexing your muscles exercises and/or sets, during
repeatedly as hard as possible. which your muscles are given
the chance to replenish their
++++ O ++++ energy stores. The amount of rest

can be manipulated depending
on your workout goals.
OLYMPIC BARBELL
A key piece of weight training
equipment used to perform ++++ S ++++
all manner of lifts. It has thick
‘sleeves’ for the weight plates SETS
to slot on to, which means they A given number of reps of a single
can spin when you’re doing lifts exercise performed consecutively
such as the clean or snatch.
Full-length bars weigh 20kg
before any weights are added.
without rest. The number of
sets performed of each exercise
can vary and depends on what
++++ T ++++
you’re trying to achieve with TEMPO
++++ R ++++ your training programme, but
three or four is most effective
The speed at which you lift and
lower a weight during each rep.
for building muscle mass. The slower the tempo, the longer
RANGE OF MOTION your muscles are exposed to the
The full extent, or range, of a SUPERCOMPENSATION stress of managing the weight. This
muscle’s movement. Performing The period after a training session is called ‘time under tension’ (see
lifts through a muscle’s full range of and subsequent recovery during below for more detail). In exercise
motion is important when it comes which you’re fitter and stronger guides, the tempo is usually
to promoting muscle growth. than before. Training again during described using a four-digit code,
this window will result in further such as 4010. The first number is
REPS gains in strength, size and fitness. the time in seconds the weight is
Abbreviation of repetition. One Training before this window, lowered, the second is the time in
rep is the completion of a given on the other hand, can result in seconds the move is held at the
exercise from start to finish overtraining and you becoming bottom position, the third is the
through a full range of motion. weaker, while training after the time in seconds that the weight is
The number of reps per set can window has closed reduces your lifted (if ‘X’ is shown this means lift
vary from one to more than 20, ability to make additional gains. as quickly as possible) and the final
depending on your training goals. digit is the time in seconds the
SUPERSETS weight is held at the top of the
RESISTANCE MACHINE Two different exercises done move.
A type of gym machine that allows back to back without rest or with
you to target specific muscles only a short rest period between TIME UNDER TENSION
in a predetermined controlled them. Supersets are a great way The duration in seconds that
path of movement. Favoured to shake up your existing training your muscles are exposed to
by novices and bodybuilders, regime because they shock your controlling a weight through a
resistance machines reduce muscles into growth by increasing range of motion, as in a squat or
the risk of injury because of their workload. They also allow bench press, or in an isometric
their set range of motion. you to train with more volume in hold, such as a plank. Time under
However, as a consequence a much shorter period of time, tension is dictated by the tempo
they don’t work the smaller improving your muscles’ ability of each rep and how many reps
but vital stabilising muscles. to work harder with less rest. you perform in a given set.
Mens Fitness / 25
BUILD
A BIG
CHEST
A STRONG START
Kick-start your muscle-building mission with the
first two-week cycle to lay the solid foundations
on which you’ll build a stronger, broader chest
Mens Fitness / 27
WORKOUTS
WORKOUT 1 INTRODUCTION
BICEPS + BACK
WEEKS 1-2
LAYING THE
FOUNDATIONS
The first two weeks of this training plan will build a
solid base from which you’ll grow bigger and stronger
T
he first two weeks of this four- Don’t forget to leave at least one
week programme have been day between training sessions to
designed to work your chest hard allow your muscles time to recover
while also building a solid foundation of so they’re stronger and raring to go
strength and stability across your entire the next time you hit the gym.
torso so you can attack the subsequent
weeks as effectively as possible. PERFECT PLANNING
There are three workouts in the first A simple way to stick to this programme
week and three in the second, meaning is to train on Mondays (workouts 1 and 4),
you’ll complete six workouts in total Wednesdays (workouts 2 and 5) and Fridays
before moving on to the next stage. (workouts 3 and 6). Then move on to the next
Workouts 1 and 4 target your chest two-week cycle the following Monday and
and back; workouts 2 and 5 train your repeat this pattern for both two-week cycles.
legs and shoulders; and workouts 3 and Of course, you don’t have to train on
6 focus on your chest and arms. You these three days – it’s just a suggestion –
need to do the workouts in numerical so you can adapt it to whatever suits you
order, starting with workout 1 at the best. Just make sure you do the workouts
beginning of week one and finishing with in order and get enough rest in-between.
workout 6 at the end of week two.
NEED TO KNOW Three key considerations to remember over the next two weeks
1 2 3
Before every session, write out that day’s It’s vital to complete all the sets and Be strict when following the tempo of
workout – including the sets, reps, rest reps for every move in every workout. each rep – you need to expose your
and tempo for each exercise – so you If you struggle to hit the target reps, muscles to the correct amount of time
can take it to the gym and know exactly the weight you’re using is too heavy. under tension to prompt them to grow
what you need to do. Also make a note If you finish the set feeling as if you bigger. Count in your head to prevent
of the weight you use so you know could do another five reps, the weight rushing each rep, or train with a friend
how much to increase it by next time. is too light. Adjust accordingly. so you can count for each other.

Before you
start, don’t forget
to take a photo
with your top off
so you can track
your progress
TURN OVER
FOR YOUR
WORKOUTS
WORKOUT TABLES
WEEKS 1-2
WEEK 1
WORKOUT 1 CHEST + BACK
EXERCISE SETS REPS TEMPO REST
1A Press-up 3 12 2010 0sec

1B Inverted row 3 12 2010 60sec
2A 20° incline dumbbell 3 10 2010 0sec

bench press
2B Reverse incline dumbbell row 3 10 2010 60sec
3A Dumbbell pull-over 3 10 2010 0sec

3B Good morning 3 10 2010 60sec
4A Cable crossover 3 15 2110 30sec
4B Cable face pull 3 15 2110 60sec
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A, rest
the first set of 1B without rest. Then the first set of 2B without rest. Then the first set of 3B without rest. Then for 30 seconds, then do the first
rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat set of 4B. Rest for 60 seconds and
until all sets are completed. until all sets are completed. until all sets are completed. repeat until all sets are completed.

WEEKS 12
Start with workout 1, sticking to the moves, sets, reps, tempo and rest
periods detailed in the table below. Rest for at least one day, then do
workout 2, again sticking to the instructions here. Rest for at least a day
before doing workout 3.
WORKOUT 2 LEGS + SHOULDERS
1A Dumbbell squat 3 12 2010 0sec

1B Dumbbell shrug 3 12 2110 60sec
2A Dumbbell lunge 3 12 2010 0sec
2B Dumbbell shoulder press 3 12 2010 60sec
3A Cable two-arm lateral raise 3 12 2010 30sec

3B Cable lateral raise 3 12 2010 60sec
4A Squat jump 3 10 X 0sec

4B Spider-Man press-up 3 12 1010 60sec
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A, rest Perform the first set of 4A then
the first set of 1B without rest. Then the first set of 2B without rest. Then for 30 seconds, then do the first the first set of 4B without rest. Then
rest for 60 seconds and repeat rest for 60 seconds and repeat set of 3B. Rest for 60 seconds and rest for 60 seconds and repeat
until all sets are completed. until all sets are completed. repeat until all sets are completed. until all sets are completed.
WORKOUT 3 CHEST + ARMS

1A Bench press 3 10 2010 30sec

1B Incline dumbbell flye 3 12 2010 60sec
2A EZ-bar biceps curl 3 12 2010 0sec

EZ-bar overhead
2B triceps extension 3 12 2010 60sec
3A Cable rope biceps curl 3 15 2010 0sec

3B Cable rope triceps press-down 3 15 2010 60sec
4A Crunch 3 12 1111 0sec
4B Reverse crunch 3 12 1111 60sec
Perform the first set of 1A, rest Perform the first set of 2A then Perform the first set of 3A then Perform the first set of 4A then
for 30 seconds, then do the first the first set of 2B without rest. Then the first set of 3B without rest. Then the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and rest for 60 seconds and repeat rest for 60 seconds and repeat rest for 60 seconds and repeat
repeat until all sets are completed. until all sets are completed. until all sets are completed. until all sets are completed.
Mens Fitness / 31
WORKOUT TABLES
WEEKS 1-2
WEEK 2
1A Press-up 4 10 2010 0sec

1B Inverted row 4 10 2010 60sec
2A 20° incline dumbbell 4 8 2010 0sec

bench press
2B Reverse incline dumbbell row 4 8 2010 60sec
3A Dumbbell pull-over 4 8 2010 0sec

3B Good morning 4 8 2010 60sec
4A Cable crossover 4 12 2110 30sec

4B Cable face pull 4 12 2110 60sec

WEEKS 12
Do workout 4, sticking to the moves, sets, reps, tempo and rest periods
specified for each exercise in the table below. Rest for at least one day
then complete workout 5, again sticking to the instructions here. Rest
for a day before doing workout 6. That’s the first cycle completed!
1A Dumbbell squat 4 10 2010 0sec
1B Dumbbell shrug 4 10 2110 60sec
2A Dumbbell lunge 4 10 2010 0sec
2B Dumbbell shoulder press 4 10 2010 60sec
3A Cable two-arm lateral raise 4 10 2010 30sec

3B Cable lateral raise 4 10 2010 60sec
4A Squat jump 4 8 X 0sec

4B Spider-Man press-up 4 10 1010 60sec
Perform the first set of 1A then Perform the first set of 2A then Perform the first set of 3A, rest Perform the first set of 4A then
the first set of 1B without rest. Then the first set of 2B without rest. Then for 30 seconds, then do the first the first set of 4B without rest. Then
rest for 60 seconds and repeat rest for 60 seconds and repeat set of 3B. Rest for 60 seconds and rest for 60 seconds and repeat
until all sets are completed. until all sets are completed. repeat until all sets are completed. until all sets are completed.


1B Incline dumbbell press 4 10 2010 60sec
2A EZ-bar biceps curl 4 10 2010 0sec
2B
EZ-bar overhead 4 10 2010 60sec
triceps extension
3A Cable rope biceps curl 4 12 2010 0sec

3B Cable rope triceps press-down 4 12 2010 60sec
4A Crunch 4 10 1111 0sec
4B Reverse crunch 4 10 1111 60sec
Mens Fitness / 33
WORKOUTS 1 + 4 CHEST + BACK
WEEKS 1-2
1A Press-up
A B
Start with your hands shoulder- Lower yourself towards the floor Press back up to return to the start.
width apart and your body in a until your elbows reach 90˚.
straight line from head to heels.
1B Inverted row
Set a Smith machine bar
at about chest height.
Lie underneath the
bar and hold it with an
overhand grip, with your
hands slightly more than
shoulder-width apart.
Keeping your hips in
line with your torso,
pull your body towards
the bar until you touch
it with your sternum.
Slowly lower yourself
back to the start.
A B

WEEKS 12
2A 20° incline dumbbell bench press
Lie on a bench set at
a 20° angle, holding a
dumbbell in each hand
at shoulder height.
Keep your feet flat on
the floor and your back
against the bench.
Press the weights
directly above your
head but don’t lock your
elbows at the top.
Slowly lower the weight
back to the start, flaring
your elbows out to the
sides as you do so.
A B
2B Reverse incline dumbbell row

Lie on your front on an
incline bench, holding a
dumbbell in each hand.
Keeping your chest
on the bench, retract
your shoulder
blades and row the
weights up, leading
with your elbows.
Return to the start.
A B
Mens Fitness / 35
WEEKS 1-2
3A Dumbbell pull-over
A B
Lie flat on a bench with Hold a single dumbbell Slowly lower the weight Raise the weight back
your head and shoulders with both hands behind your head, keeping a over your head to
supported and your over your chest and slight bend in your elbows. return to the start.
feet flat on the floor. engage your core. Don’t arch your back.
3B Good morning
Stand tall, holding a
light barbell across the
back of your shoulders.
Your feet should be
Keeping your core
braced, slowly bend
forwards from the
hips, not the waist.
Lean forwards as far
as your hamstrings
will allow but not
past horizontal.
Stand up to return
to the start.
A B

WEEKS 12
4A Cable crossover
Stand in the middle of
a cable machine with a
split stance, holding a
D-handle attachment in
each hand and the cable
set above shoulder height.
Keeping a natural arch
in your back, your
core braced and your
upper body still, bring
your hands down
in an arc to meet in
front of your chest.
Pause briefly and squeeze
your chest muscles
before returning slowly,
and under full control of
the weight, to the start.
A B
4B Cable face pull

Hold a double-rope
attachment to the
high pulley on a
cable machine. Your
arms should be fully
extended with your
palms facing the floor.
Pull the handles
towards your body,
keeping your upper
arms parallel to
the floor, so the
handles goes either
side of your face.
A B
Mens Fitness / 37
WORKOUTS 2 + 5 LEGS + SHOULDERS
WEEKS 1-2
1A Dumbbell squat
Stand tall with your feet
shoulder-width apart,
holding a dumbbell in
each hand by your sides.
With your core braced
and keeping a natural
arch in your back, squat
until your thighs are at
least parallel to the floor,
keeping your knees in
line with your toes.
Push up through
your heels to return
to the start.
A B
1B Dumbbell shrug
by your sides with your
palms facing your body.
Keeping your core
braced, shrug your
shoulders towards
your ears, keeping
your arms straight.
Lower the weights
back to the start.
A B

WEEKS 12
2A Dumbbell lunge
Stand tall, holding
a dumbbell in each
hand by your sides.
Take a big step forwards
with one leg and
lunge until both knees
are bent at 90°.
Push back off your
front foot to return to
the start, then repeat
with the other leg.
A B
2B Dumbbell shoulder press

Stand with your feet
shoulder-width apart,
holding a dumbbell
in each hand at
shoulder height.
Keep your chest
upright and your core
muscles braced.
Press the weights above
your head until your
arms are fully extended.
Lower the weights
back to the start.
A B
Mens Fitness / 39
WEEKS 1-2
3A Cable two-arm lateral raise

Stand tall in the middle
of a cable machine,
holding a D-handle
attachment attached
to the low pulley of
the opposite stack.
Keeping your core
braced and chest
up, raise your arms
out to the sides,
maintaining a slight
bend in your elbows.
Stop at shoulder height
and return to the start.
A B
3B Cable lateral raise

Stand side-on to a
cable machine, holding
a D-handle attached
to the low pulley in
the hand farthest
from the machine.
Keeping a slight bend
in your elbows, lift your
arm up and away from
the machine. Stop at
shoulder height, pause
for a second, then
return to the start.
Complete all the reps
with the same arm, then
repeat on the other side.
A B

WEEKS 12
4A Squat jump
Stand tall with your feet
shoulder-width apart
and your core braced.
Squat until your thighs
are at least parallel
to the floor, keeping
your knees in line
with your toes.
Push off the ground
explosively so both
feet leave the floor.
As you land, descend
immediately into
the next squat.
A B
4B Spider-Man press-up
A B
Get into a press-up Lower your chest Once your elbows reach On the next rep, bring
position with your hands towards the ground 90˚ press back up and the other knee up.
shoulder-width apart and bring one knee up straighten your leg to
and your body straight towards your chest. return to the start.
from head to heels.
Mens Fitness / 41
WORKOUTS 3 + 6 CHEST + ARMS
WEEKS 1-2
1A Bench press
A B
Lie on the bench with your feet Slowly lower the bar towards Drive your feet hard into
on the floor directly underneath your chest, taking your elbows the floor and push the bar
your knees. Hold the bar with out to 90°, until the bar is almost strongly back to the start.
an overhand grip with your touching the middle of your chest
hands shoulder-width apart. or is just above your nipples.
1B Incline dumbbell flye

Lie on an incline bench,
holding a dumbbell
in each hand above
your chest with your
palms facing.
Make sure your head
and upper back are
supported on the
bench and your feet
are flat on the floor.
Keeping a slight bend in
your elbows, lower the
weights out to the sides
as far as is comfortable.
Use your chest to
reverse the movement
and raise the weights
back to the start.
A B

WEEKS 12
2A EZ-bar biceps curl
Stand tall with your
shoulders back and feet
close together, holding an
EZ-bar with an underhand
grip with your hands
just outside your hips.
Keeping your elbows
tucked in, curl the bar
up towards your chest,
stopping just before your
forearms reach vertical.
Lower the bar back
slowly to the start.
Avoid rocking back
and forth to generate
momentum, which
takes the emphasis
away from the biceps.
A B
2B EZ=bar overhead triceps extension

Stand tall, holding
an EZ-bar above you
with straight arms.
Lower the bar towards
the back of your head
by bending your elbows,
which should stay
pointing to the ceiling.
Without arching your
back, straighten your
arms to return the
bar to the start.
A B
Mens Fitness / 43
WEEKS 1-2
3A Cable rope biceps curl

double-rope cable
handle attached to
the low pulley of a
cable machine.
Keeping your elbows
close to your body,
curl your hands up
to raise the handles
towards your chin.
At the top of the move
squeeze your biceps
and return to the
start, squeezing your
triceps at the very
bottom of the move.
A B
3B Cable rope triceps press-down

Stand tall, holding an
EZ-bar handle attached
to the high pulley of
a cable machine.
Keeping your elbows
close to your body, press
your hands down to
straighten your arms.
At the bottom of the
move flex your triceps
and return to the start,
squeezing your biceps at
the very top of the move.
A B

WEEKS 12
4A Crunch
A B
Lie on your back on a mat with your Contract your abs to lift your upper Pause at the top, squeeze
hands on your chest, your feet on back off the ground and curl your your abs, then slowly lower
the floor and your knees bent at 90°. chest towards your knees. your torso back to the start.
4B Reverse crunch
Lie on your back on
a mat with your arms
out to the sides, your
knees bent at 90° and
your feet off the floor.
Contract your abs
to raise your knees
towards your chest.
Pause at the top of
the move, squeeze
your abs, then slowly
A B
Mens Fitness / 45
BUILD
A BIG
CHEST
WEEKS 3+4
POWER UP
Adding new moves and variations on the classic
lifts will ensure you start to add real size and
strength as your new body begins to take shape
Mens Fitness / 47
WORKOUT TABLES
WEEKS 3-4
ONWARDS
AND UPWARDS
Push your muscles harder for greater gains
T
he third and fourth weeks of this Try to stick to the training schedule you
programme are designed to build established in the first two weeks of the
on the foundations you laid in the training plan, whether you train on Mondays,
first fortnight. The moves continue to work Wednesdays and Fridays or choose another
your chest but from increasingly different pattern that means you always have at
angles to encourage the muscles to grow least one rest day between sessions. At
bigger and stronger. Your other muscles this stage getting enough rest is even more
will also be pushed harder so your body has important in giving your muscles enough
the right hormonal environment to build time off to grow bigger and stronger.
muscle everywhere and burn belly fat.
There are three workouts in the third
week and three in the fourth, meaning
you’ll complete six workouts in total before
The moves continue
moving on to the next stage of the plan. to work your chest but
Workouts 7 and 10 target your chest
and back; workouts 8 and 11 train your
from different angles to
legs and shoulders; and workouts 9 and encourage your muscles
12 focus on your chest and arms. You to grow bigger
need to do the workouts in numerical
order, starting with workout 7 at the
beginning of week three and finishing
with workout 12 at the end of week four.
NEED TO KNOW Three key considerations to remember over the next two weeks
1 2 3
Working the muscles of your chest – Think about how your muscles feel It can be tough to stick to the tempo at the
and the rest of your body - through during each and every rep. Focusing on end of the final sets when you’re close to
their full range of motion is critical to your muscles’ movement, especially failure, but make sure you do. It’s better to
getting the best possible results. If at the top and bottom of the move, do quality reps than a few extra bad ones.
you find yourself cheating and using allows you to flex and squeeze them
momentum to get the weight moving, harder, which recruits more muscle
it’s better to reduce the weight to fibres and results in greater gains.
work the target muscles effectively.

Take ano
photo befther
starting thore
two-wee is
k cycle.
Notice an
changes y y
et?
TURN OVER
FOR YOUR
WORKOUTS
WORKOUT TABLES
WEEKS 3-4
WEEK 3

1B Lat pull-down 3 12 3010 60sec
2A Cable alternate one-arm press 3 12 2010 0sec
2B Cable alternate one-arm row 3 12 2010 60sec
3A 45° incline dumbbell

bench press 3 10 2010 0sec
3B Reverse incline dumbbell flye 3 10 2010 60sec
4A Cable flye 3 12 3010 30sec

4B Cable standing reverse flye 3 12 3010 60sec

WEEKS 34
Start with workout 7, sticking to the moves, sets, reps, tempo and rest
periods detailed in the table below. Rest for at least one day then do
workout 8, again sticking to the instructions here. Rest for at least a day
before doing workout 9.
1A Squat 3 12 3010 30sec

1B Shoulder press 3 12 3010 60sec
2A Hamstring curl 3 10 3010 30sec
2B Incline dumbbell 3 10 2010 60sec

shoulder press
3A Dumbbell front raise 3 10 1010 30sec

3B Dumbbell lateral raise 3 10 1010 60sec
4A Box jump 3 12 X 0sec

4B Glute bridge 3 12 1111 60sec
Perform the first set of 1A, rest Perform the first set of 2A, rest Perform the first set of 3A, rest Perform the first set of 4A then
for 30 seconds, then do the first for 30 seconds, then do the first for 30 seconds, then do the first the first set of 4B without rest. Then
set of 1B. Rest for 60 seconds and set of 2B. Rest for 60 seconds and set of 3B. Rest for 60 seconds and rest for 60 seconds and repeat
repeat until all sets are completed. repeat until all sets are completed. repeat until all sets are completed. until all sets are completed.

1A Incline bench press 3 10 3010 30sec

1B Dumbbell flye 3 12 2010 60sec
2A Neutral-grip chin-up 3 8 3010 0sec
2B Triceps dip 3 8 3010 60sec
3A Underhand lat pull-down 3 12 2010 0sec

3B Cable EZ-bar
triceps press-down 3 12 2010 60sec
4A Plank 3 1 30sec 0sec

4B Side plank 3 1 30sec 60sec
Mens Fitness / 51
WORKOUT TABLES
WEEKS 3-4
WEEK 4

1B Lat pull-down 4 10 3010 60sec
2A Cable alternate one-arm press 4 10 2010 0sec
2B Cable alternate one-arm row 4 10 2010 60sec
3A 45° incline dumbbell 8 2010 0sec

bench press 4
3B Reverse incline dumbbell flye 4 8 2010 60sec
4A Cable flye 4 10 3010 30sec
4B Cable standing reverse flye 4 10 3010 60sec

WEEKS 34
Do workout 10, sticking to the moves, sets, reps, tempo and rest periods
detailed in the table below. Rest for at least one day then do workout 11,
sticking to the instructions here. Rest for at least a day before workout 12.

1A Squat 4 10 3010 30sec

1B Shoulder press 4 10 3010 60sec
2A Hamstring curl 4 8 3010 0sec
2B
Incline dumbbell 4 8 2010 60sec
shoulder press
3A Dumbbell front raise 4 8 1010 0sec

3B Dumbbell lateral raise 4 8 1010 60sec
4A Box jump 4 10 X 0sec

4B Glute bridge 4 10 1111 60sec

1A Incline bench press 4 8 3010 30sec

1B Dumbbell flye 4 10 2010 60sec
2A Neutral-grip chin-up 4 6 3010 0sec
2B Triceps dip 4 6 3010 60sec
3A Underhand lat pull-down 4 10 2010 0sec

3B
Cable EZ-bar
triceps press-down 4 10 2010 60sec
4A Plank 4 1 45sec 0sec

4B Side plank 4 1 45sec 60sec
Mens Fitness / 53
WEEKS 3-4
1A Bench press
A B
Lie on the bench with your feet Slowly lower the bar towards Drive your feet hard into
on the floor directly underneath your chest, taking your elbows the floor and push the bar
your knees. Hold the bar with out to 90°, until the bar is almost strongly back to the start.
an overhand grip with your touching the middle of your chest
hands shoulder-width apart. or is just above your nipples.
1B Lat pull-down
Sit on the seat and
take a wide overhand
grip on the bar.
Look forwards,
retract your shoulder
blades and keep
your torso upright.
Pull the bar down in
front of you until it
reaches your upper
chest. Don’t lean back
to aid the movement.
move squeeze your
lats and return the bar
A B

WEEKS 34
2A Cable alternate one-arm press
Stand tall, facing away
from the cable machine.
Hold a D-handle attached
to the middle of the stack
in one hand, with the
other arm fully extended.
Press the handle away
from you while moving
the other arm back
towards your body.
A B
2B Cable alternate one-arm row

Stand tall with a
slight bend in your
knees, holding a
D-handle attached
to the middle pulley
of a cable machine
with a neutral grip.
Ensure there’s
tension in the cable
before you begin.
Pull the handle into
your sternum, keeping
upper-body movement
to a minimum, and
squeeze your shoulder
blades together.
Return slowly
to the start.
A B
Mens Fitness / 55
WEEKS 3-4
3A 45° incline dumbbell bench press

Lie on a bench set at
a 45° angle, holding a
at shoulder height.
Keep your feet flat on
the floor and your back
against the bench.
Press the weights
directly above your
head but don’t lock your
elbows at the top.
Slowly lower the weight
back to the start, flaring
your elbows out to the
sides as you do so.
A B
3B Reverse incline dumbbell flye

Lie on your front on an
incline bench, holding a
dumbbell in each hand.
in your elbows, raise
the weights to the
sides until they reach
shoulder height.
A B

WEEKS 34
4A Cable flye
Stand in the middle of
a cable machine with a
split stance, holding a
D-handle attachment
attached to the high pulley
in each hand with your
palms facing each other.
Keeping a natural arch in
your back and core braced,
bring your hands across
in an arc so they meet
in front of your chest.
move squeeze your chest
muscles and return slowly,
and under full control of
the weight, to the start.
A B
4B Cable standing reverse flye

Stand in the middle
of a cable machine
with your arms
crossed and holding a
D-handle attachment
attached to the high
pulley in each hand.
Extend your arms away
from your body until
both arms are straight.
Return to the start,
maintaining control of
the weight throughout.
A B
Mens Fitness / 57
WEEKS 3-4
1A Squat
Rest a barbell on the
back of your shoulders –
not your neck – holding
it with an overhand
grip slightly wider
than your shoulders.
Keep your elbows
pointing to the floor.
Your feet should be
slightly more than
shoulder-width apart
with your toes pointing
outwards slightly.
Squat until your thighs
are at least parallel to
the floor. The deeper
you can squat, the better.
Drive back up through
your heels to return
to the start.
A B
1B Shoulder press
Stand with your
feet shoulder-width
apart. Position a bar
on your upper chest,
gripping it with your
hands just wider than
Keep your chest
upright and your core
muscles braced.
Press the bar directly
overhead until your arms
are fully extended. Don’t
tilt your hips forwards.
Lower the bar back
to the start.
A B

WEEKS 34
2A Seated hamstring curl
Sit on the machine,
following its instructions
to position yourself
correctly and safely.
With the pad against the
back of your lower calves,
pull the pad towards
you by contracting
your hamstrings.
Return slowly to the start.
A B
2B Incline dumbbell shoulder press

Sit on an incline bench
each hand at shoulder
height with your palms
facing forwards.
Keep your feet flat
on the floor, your
core braced, your
back against the
bench and your head
looking forwards.
Press the weights up
powerfully until your
arms are fully extended.
A B
Mens Fitness / 59
WEEKS 3-4
3A Dumbbell front raise

core braced and feet
apart, holding a light
in front of your thighs.
Raise the weights in
front of you, using
your muscles and
not momentum.
Stop at shoulder
height and return
A B
3B Dumbbell lateral raise

core braced and feet
apart, holding a light
by your sides with your
palms facing your body.
Raise the weights out
to the sides, using
your muscles and
not momentum.
Stop at shoulder
height and return
A B

WEEKS 34
4A Box jump
Stand in front of a box
or raised platform.
Explosively jump on
to the box, landing
on both feet.
Step back down to
A B
4B Glute bridge
A B
Lie down with your knees bent, Contract your glutes and core and Return to the start.
your feet flat on the floor and raise your buttocks off the floor.
your arms out to the sides.
Mens Fitness / 61
WEEKS 3-4
1A Incline bench press

Lie on an incline bench
with your upper back
and shoulders flat
against it. Hold the bar
with an overhand grip
Slowly lower the bar to
your chest, taking your
elbows out to 90°, until
the bar is almost touching
the middle of your chest
or just above your nipples.
Push the bar back
strongly to return
to the start.
A B
1B Dumbbell flye
Lie on a flat bench,
each hand directly above
your chest with your
palms facing each other.
Make sure your head
and upper back are
supported on the
bench and your feet
are flat on the floor.
in your elbows, slowly
lower the weights
out to the sides as far
as is comfortable.
Use your chest to
reverse the move
back to the start.
A B

WEEKS 34
2A Neutral-grip chin-up
Grab the bar with a
palms-facing grip
so your hands are
Start from a dead
hang with your arms
fully extended.
Pull yourself up
by squeezing your
lats together.
Once your chin is higher
than your hands, lower
yourself to the start.
A B
2B Triceps dip
Grip parallel bars,
keeping your
body upright.
With your elbows
pointing straight back,
lower your body as far
as you can comfortably
go without stressing
your shoulders.
Keep your core braced
and don’t swing your
legs for momentum.
Press back up
powerfully to return to
the start, but don’t lock
your elbows at the top.
A B
Mens Fitness / 63
WEEKS 3-4
3A Underhand lat pull-down

Sit on the seat and take
a narrow, underhand
grip on the bar.
Look forwards, retract
your shoulder blades and
keep your torso upright.
Pull the bar down in
front of you until it
reaches your upper
chest. Don’t lean back
to aid the movement.
move squeeze your
lats and return the bar
A B
3B Cable EZ-bar triceps press-down

Stand tall, holding
an EZ-bar cable
handle attached to
the high pulley of a
cable machine.
Keeping your elbows
close to your body, press
your hands down to
straighten your arms.
move squeeze your
triceps and return to
the start, squeezing
your biceps at the very
top of the move.
A B

WEEKS 34
4A Plank
Hold your body in a
straight line from head
to heels, with your
elbows beneath your
shoulders and your head
looking at the floor.
Hold the position without
letting your hips sag.
4B Side plank
Lie on your side with
your elbow beneath
your shoulder.
Raise yourself so your
body forms a straight
line from head to heels.
Hold the position
without letting
your hips sag.
Mens Fitness / 65
INTRODUCTION Q&A
LET’S GET
THIS STRAIGHT
No-nonsense answers to the fundamental fitness questions
1
I’ve tried and failed to take any longer, you’re not sticking to the rest
add muscle in the past. periods specified. If you’re done in under 45
Why will it work now? minutes, you’re not sticking to the correct
If your efforts have been unsuccessful tempos. These elements are as important as
in the past it has nothing to do with your body sets and reps, so pay close attention to them.
5
being fundamentally resistant to exercise
and everything to do with your approach. In Are machines better
other words, you haven’t had a focused plan than free weights?
so you haven’t set realistic and achievable Resistance machines have their place:
goals or eaten the right foods. Anyone can they’re a great way for beginners
make significant, positive changes to the way to learn movement patterns without the
they look, but it won’t happen overnight. risk of injury and they allow experienced
2
trainers to isolate specific muscles. But
What happens if because the movement pattern is restricted
I miss a session? they’re no good for working the important
You need to train three times a week and stabilising muscles. Free weights require
on not more than two consecutive days. more skill, recruit these smaller
This isn’t a programme you can dip in and out of – stabilising muscles and allow
if you do, you’ll fail to achieve your objectives. Make you to move through a
sure you pick a good time to start when you can greater range of motion
dedicate yourself to the four-week programme. to work your muscles to
3
their full extent, but
Can I turn fat both have merits.
into muscle?
No, they’re two different types of tissue.
Muscle is active tissue that burns calories,
while fat stores excess energy. It’s possible to burn
away fat and build muscle, giving the appearance
one has turned into the other, but that isn’t the case.
4
Never lifted before?
How long should It’s a good idea
each workout last? to see your GP
Each workout in this programme fo a check-up
should last less than an hour. If they before you start
training.

7+5((
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GUIDE

+GET A STRONG, +BUILD BROAD +FOR BEGINNERS

Art Editor Fanni Williams

Kelsey Media, The Granary, PRODUCTION PRINTING: Pensord

ABOUT THE AUTHOR

8 / BUILD A BIG CHEST

targeting during your workouts

BICEPS 15 Rectus femoris

9 Flexor carpi radialis

10 / BUILD A BIG CHEST

12 / BUILD A BIG CHEST

1 Pectoralis major 3 Serratus anterior 5 Triceps

2 Pectoralis minor (beneath 4 Anterior deltoid

14 / BUILD A BIG CHEST

ANATOMY OF A MUSCLE Discover what your muscles are made of

Muscles are made up of 1 TENDON 4 PERIMYSIUM 7 MUSCLE FIBRE

16 / BUILD A BIG CHEST

WARMUP UNDER TENSION INITIAL SPARK

FEEL THE BURN CHEMICAL REACTION

SUCCESSFUL FAILURE REPAIR AND GROWTH

vessels come in three

EVERYTHING ELSE YOU NEED TO KNOW ABOUT THIS PROGRAMME

Q How often will

18 / BUILD A BIG CHEST

WORKOUT NUMBER SETS REPS

Q What weight should I

20 / BUILD A BIG CHEST

If you can’t finish

22 / BUILD A BIG CHEST

H ++++ ++++ M ++++

++++ D ++++ hypertrophy, which focuses on

24 / BUILD A BIG CHEST

++++ O ++++ energy stores. The amount of rest

28 / BUILD A BIG CHEST

1A Press-up 3 12 2010 0sec

2A 20° incline dumbbell 3 10 2010 0sec

3A Dumbbell pull-over 3 10 2010 0sec

4A Cable crossover 3 15 2110 30sec

4B Cable face pull 3 15 2110 60sec

30 / BUILD A BIG CHEST

1A Dumbbell squat 3 12 2010 0sec

2A Dumbbell lunge 3 12 2010 0sec

2B Dumbbell shoulder press 3 12 2010 60sec

3A Cable two-arm lateral raise 3 12 2010 30sec

4A Squat jump 3 10 X 0sec

WORKOUT 3 CHEST + ARMS

1A Bench press 3 10 2010 30sec

2A EZ-bar biceps curl 3 12 2010 0sec

3A Cable rope biceps curl 3 15 2010 0sec

4A Crunch 3 12 1111 0sec

4B Reverse crunch 3 12 1111 60sec

1A Press-up 4 10 2010 0sec

2A 20° incline dumbbell 4 8 2010 0sec

3A Dumbbell pull-over 4 8 2010 0sec

4A Cable crossover 4 12 2110 30sec

32 / BUILD A BIG CHEST

1A Dumbbell squat 4 10 2010 0sec

1B Dumbbell shrug 4 10 2110 60sec

2A Dumbbell lunge 4 10 2010 0sec

2B Dumbbell shoulder press 4 10 2010 60sec

3A Cable two-arm lateral raise 4 10 2010 30sec

4A Squat jump 4 8 X 0sec

WORKOUT 6 CHEST + ARMS

1A Bench press 4 8 2010 30sec

2023-11-08 Men's Fitness Guide

2023-11-08 Men's Fitness Guide